As was mentioned in my last article, we will be looking at the two modalities of heat and ice with regards to the treatment of pain. We often see various scenarios where the ice is applied to athletes on the sidelines especially in sporting games such as Basket Ball and sometimes on the track, but it is never clear as to the actual reasons for the ice nor the safe parameters for the application, and yes there are!
Warm compresses are sometimes applied to the abdomen of young women who suffer from cramps and sometimes, and persons with arthritic joints are told to 'wrap it up' in order to keep the area at a higher temperature if they are in a cooler climate, but why. As physiotherapists, we use Laser Light Therapy and therapeutic Ultrasound to administer heat which can penetrate beneath the skin to a depth greater that topical applications of a warm pack.
Let me share some information with you today as to how, when and why you should apply these very useful home remedies to ease discomfort and commence your recovery as early as possible!
Ice aka (cryotherapy – not because you tend to cry when its applied to your warm skin), is very beneficial during the early phase of the treatment of an acute injury. Images similar to the person in the photo who sits comfortably in the ice bath from the waist down depicts full submersion of the lower limbs to reduce the build up of lactic acid and soreness following a strenuous exercises using the legs.Conditions such as recent sprains, strains, gout flare-ups, migraine headaches and fever…yes…often used in hospital setting to reduce fevers when placed in the armpits and groins, respond well to icing done safely. For headaches, an ice mask or a cool wrap over the forehead and eyes may help. Cool applications - 10-15min is usually adequate and should not extend past 20min. ese treatments, timing is everything. For recent injuries, cold is better as it constricts blood vessels and help to reduces the conduction & perception of the pain sensation. It shuts down swelling and limits bruising in this way.
A warm compress or heating pad is your better bet when dealing with an issue occurring more that 48-72hrs hence. This is when you want to enhance the blood flow, increase tissue pliability, and relax the muscle in the area. Heat will facilitate these therapeutic effects.
When to Heat it up - Dry or moist heat is a safe treatment if applied more than 48hrs after injury to a muscle, muscle spasms, arthritis, tension headaches and tight tendons or healed scars using a moist heating pad. As it is with ice, the treatment can be repeated several times per day, 20mins per session with a couple hours between applications.
In my next issue, Joints!
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